Hyderabad Dietician Shares 5 Healthy Evening Snacks to Eat During Periods

Evening cravings during periods are common, but what women choose to eat can make a significant difference in how comfortable they feel. Sujatha Stephen, chief dietician at Yashoda Hospitals in Hyderabad, explains that selecting the right snacks can help ease period-related symptoms like cramps, bloating, and fatigue. Many women experience strong cravings in the evenings due to hormonal changes, and it is important to respond with foods that provide nutrition rather than unhealthy snacks that can worsen discomfort.

“Evening cravings are completely normal,” Sujatha said. “They are a biological response to hormonal changes during menstruation and are not just about emotional eating.” The dietician emphasized that understanding which foods relieve symptoms and which may aggravate them is the key to managing periods more comfortably. She highlighted that certain snacks can lift mood, support digestion, and keep the body energized, while others high in sugar, refined carbs, or fried ingredients may increase bloating, cramps, or fatigue.

Sujatha recommends simple and nutritious snacks that are easy to prepare and can be eaten in the evening without feeling guilty. Options like a banana with peanut butter provide natural sweetness, fiber, and magnesium, which help relax muscles and reduce cramping. Roasted chickpeas are a protein-rich choice that keeps you full and helps maintain steady energy levels. A mix of fruits and nuts delivers essential vitamins and minerals while providing fiber that supports digestion. Yogurt combined with seeds such as chia or flax adds probiotics and healthy fats to help reduce bloating and improve gut health. Vegetable sticks with hummus offer fiber and protein, satisfying cravings in a healthy and balanced way.

According to Sujatha, eating these snacks not only helps manage physical symptoms but also positively impacts mood and overall well-being. “Many women feel low or tired during their periods, and consuming the right foods can give a boost of energy, support proper digestion, and make them feel more comfortable throughout the evening,” she said. She added that planning healthy evening snacks in advance can prevent reaching for processed or fried foods that may worsen cramps and leave one feeling lethargic.

Period cravings should not be ignored or dismissed as mere indulgence. Instead, responding with thoughtful, nutrient-rich snacks can improve how the body copes during menstruation. By including options that are high in magnesium, protein, fiber, and essential vitamins, women can feel satisfied, reduce discomfort, and maintain better energy levels even on days when fatigue is more pronounced. With a little planning, evening snacking during periods can become a helpful and nourishing part of self-care rather than a source of guilt or worry.

Choosing the right evening snacks during periods is not just about avoiding unhealthy foods but also about supporting the body’s needs. Simple, wholesome snacks like fruits, nuts, yogurt, and legumes can make a meaningful difference in comfort and well-being, helping women stay energized and balanced throughout their menstrual cycle. By following these expert tips, women can navigate periods more comfortably, manage cravings effectively, and maintain good nutrition without compromising taste or satisfaction.